140505 Monday



Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 5-15:
Back Squat,
Pull-up (Strict Rnd 1),
Wall Ball,
1-arm DB Press.

Strength Development

A. : Axle Shoulder Press ( 5-5-5. Rest 2 Minutes. )

B. : Axle Shoulder to Overhead (3-3-3. Rest 2 Minutes. )

Utilize push-press or push-jerk.


Big Shots (Time)

40 Wall Balls (20lbs/14lbs/10′)
20 Pull-ups (or Ring-Rows)
400m Run
30 Wall Balls
15 Pull-ups (or Ring-Rows)
300m Run
20 Wall Balls
10 Pull-ups (or Ring-Rows)
200m Run
10 Wall Balls
5 Pull-ups (or Ring-Rows)
100m Run

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